I have been addressing point 3 by doing strength training, mainly weight lifting and cross training. But could not do anything about the fact that I got it. Today I had a good 9.56km run in the treadmill and I have been stretching a lot and doing a number of exercises to strengthen my iliotibial band. April 22 is approaching quite fast and I feel like I need to do a couple of long runs so tomorrow I am planning to do 30km very slow maybe around 6 min 30 sec pace per km.